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VOA慢速英語(yǔ): 甘藍(lán)：“超級(jí)食物”

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[00:00.94]From VOA Learning English, this is the Health Report. [00:06.32]To prove that there is a celebration for just abouteverything, [00:12.35]October 1 officially marked National KaleDay in the United States. [00:19.38]That’s right – National Kale Day. [00:23.20]The big day of national celebration may have passed, but that does not mean you should not eat kale. [00:31.16]First, what exactly is kale? [00:34.57]Kale is in the same family as broccoli, cauliflower and cabbage. [00:41.49]For people in Russia, kale is kapusta. In Italy, it is called cavolo. [00:49.99]Hindi speakers call it gobhi. Or if you speak Japanese, the name is karu. [00:56.98]Different areas may have different names for kale, [01:00.76]but it is a super healthy food -- whatever you call it. [01:05.64]In fact, in the United States, many people are calling it a “Super Food.” [01:12.23]That does not mean it can fly over tallbuildings like Superman and rescue people. [01:18.99](Well, actually, maybe it does). Itdoes keep people healthy and keeps them safe from sickness. Kale's health benefits [01:28.16]Kale is filled with healthy nutrients It provides 1,000 percent of the daily recommended allowance for vitamin K. [01:39.40]In other words, by eating kale youmore than meet the nutrition requirements set by United States healthofficials. [01:49.12]Kale also has nearly 100 percent of the daily suggested intake of both vitaminA and C. [01:59.77]That information comes from the U.S Department of Agriculture. [02:04.81]Kale also has folate, a B vitamin that is important for brain development. [02:11.93]It also has many other essential vitamins and minerals. [02:17.78]Kale is good for your heart and may help fight against some kinds of cancer. [02:24.06]So, kale is good for us. It also tastes great. And there are many ways to cookit. Cooking terms and kale recipes [02:32.03]The vegetable kale can be tough or hard. But it keeps more nutrients if you don’t cook it too much. [02:40.04]Here is a trick. Simply rub or massage the kale leaves with olive oil and seasonings. [02:48.40]The leaves will break down and soften. The stems, or stalks, will remain tough. [02:55.55]But you can sauté them or place them insoup for added vitamins and taste. [03:02.13]After you massage your kale, add a little more olive oil and sweet balsamic vinegar as a dressing – or yourown favorite salad dressing. [03:13.82]Add your favorite toppingsfor a healthy and delicious salad. [03:18.98]Steaming kale on the stovetop is a really healthy way ofcooking this leafy green vegetable. [03:27.00]First boil a pot ofwater and steam the kale on top in a steamercontainer. [03:34.44]You can also lightly sauté kale with garlic, some hot pepper and a little salt for a simple, delicious and healthy side dish. [03:46.31] A side dish is a smaller dish that goes with the main meal. [03:51.32]Sautéed kale with nuts also goes well with fish. [03:56.36]Kale is tasty when sautéed with foods like tomatoes or red peppers. [04:02.69]You can mix or drizzle kale with olive oil and bake it for 15 minutes until it gets crispy. [04:10.90] These are called kalechips. You can also bake it on top of pizza for a healthytopping. [04:19.84]So eat some of this wonderful vegetable in your next meal. Your body willthank you. [04:27.20]Do you have a special way to prepare kale? Share your recipe in our comments section. [04:33.26]This will give you the chance to use some of the cooking terms you heard in this story. [04:39.71]I’m Anna Matteo.

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Kale: The 'Super Food'

From VOA Learning English, this is the Health Report.

To prove that there is a celebration for just abouteverything, October 1 officially marked National KaleDay in the United States.

That’s right – National Kale Day.

In this file photo, Annette Schavan, right, German Minister for Education prepare a kale dish together with children in Oldenburg, northern Germanny, March 16, 2010. (apn Photo/Focke Strangmann)

The big day of national celebration may have passed, but that does not mean you should not eat kale.

First, what exactly is kale?

Kale is in the same family as broccoli, cauliflower andcabbage.

For people in Russia, kale is kapusta. In Italy, it is calledcavolo. Hindi speakers call it gobhi. Or if you speakJapanese, the name is karu.

Quiz on National Kale Day Observed

See how well you understand the story by taking this quiz.

Different areas may have different names for kale, but it is a super healthy food -- whatever you call it.

In fact, in the United States, many people are calling it a “SuperFood.” That does not mean it can fly over tallbuildings like Superman and rescue people. (Well, actually, maybe it does). Itdoes keep people healthy and keeps them safe from sickness

Kale's health benefits

Kale Salad

Kale is filled with healthy nutrients. It provides 1,000 percent of the dailyrecommended allowance for vitamin K. In other words, by eating kale youmore than meet the nutrition requirements set by United States healthofficials.

Kale also has nearly 100 percent of the daily suggested intake of both vitaminA and C. That information comes from the U.S Department of Agriculture.Kale also has folate, a B vitamin that is important for brain development. It alsohas many other essential vitamins and minerals. Kale is good for your heartand may help fight against some kinds of cancer.

So, kale is good for us. It also tastes great. And there are many ways to cookit.

Cooking terms and kale recipes

Kale Salad

The vegetable kale can be tough or hard. But it keeps more nutrients if youdon’t cook it too much. Here is a trick. Simply rub or massage the kale leaveswith olive oil and seasonings. The leaves will break down and soften. Thestems, or stalks, will remain tough. But you can sauté them or place them insoup for added vitamins and taste.

After you massage your kale, add a little more olive oiland sweet balsamic vinegar as a dressing – or yourown favorite salad dressing. Add your favorite toppingsfor a healthy and delicious salad.

Steaming kale on the stovetop is a really healthy way ofcooking this leafy green vegetable. First boil a pot ofwater and steam the kale on top in a steamercontainer.

You can also lightly sauté kale with garlic, some hot pepper and a little salt for a simple, delicious and healthy side dish. A side dish is a smaller dish thatgoes with the main meal.

Grilled Kale with tomatoes and burger

Sautéed kale with nuts also goes well with fish. Kale istasty when sautéed with foods like tomatoes or redpeppers.

You can mix or drizzle kale with olive oil and bake it for 15 minutes until it gets crispy. These are called kalechips. You can also bake it on top of pizza for a healthytopping.

So eat some of this wonderful vegetable in your next meal. Your body willthank you.

Do you have a special way to prepare kale? Share your recipe in ourcomments section. This will give you the chance to use some of the cookingterms you heard in this story.

I’m Anna Matteo.

And now let’s get cooking … with some cooking words in this story.

Words in this Story

salad – n. a mixture of raw green vegetables (such as different types oflettuce) usually combined with other raw vegetables

drizzle – v. to pour a small amount of liquid onto or over something

boil – v. to become so hot that bubbles are formed in a liquid and rise to thetop

steam – v. to cook, heat, or treat (something) with steam; n. the hot gas that is created when water is boiled

sauté – v. fry quickly in a little hot fat

soup – n. a food made by cooking vegetables, meat, or fish in a large amountof liquid

bake – v. to cook (food) in an oven using dry heat

Kale: The 'Super Food'

甘藍(lán)：“超級(jí)食物”

From VOA Learning English, this is the Health Report.

這是美國(guó)之音英語(yǔ)學(xué)習(xí)的健康報(bào)道。

To prove that there is a celebration for just about everything, October 1 officially marked National KaleDay in the United States.

為了證明能夠慶祝所有事物，10月1號(hào)正式成為美國(guó)的“國(guó)家甘藍(lán)日”。

That’s right – National Kale Day.

是的——“國(guó)家甘藍(lán)日”。

The big day of national celebration may have passed, but that does not mean you should not eat kale.

全國(guó)慶祝的日子也許已經(jīng)過(guò)去，但是并不意味著你不能吃甘藍(lán)。

First, what exactly is kale?

首先，到底什么是甘藍(lán)？

Kale is in the same family as broccoli, cauliflower and cabbage.

甘藍(lán)跟花椰菜、菜花還有洋白菜屬于同一菜類。

For people in Russia, kale is kapusta. In Italy, it is called cavolo. Hindi speakers call it gobhi. Or if you speak Japanese, the name is karu.

在俄羅斯，甘藍(lán)菜叫做kapusta；意大利，則稱之為cavolo；印度人稱之為gobhi；如果你講日語(yǔ)的話，甘藍(lán)菜的日語(yǔ)名字叫karu。

Different areas may have different names for kale, but it is a super healthy food -- whatever you call it.

不同地區(qū)的人也許對(duì)甘藍(lán)的稱呼不一樣，但是，不管你怎么叫這個(gè)菜名，甘藍(lán)是一種超級(jí)健康的食物。

In fact, in the United States, many people are calling it a “SuperFood.” That does not mean it can fly over tall buildings like Superman and rescue people. (Well, actually, maybe it does). It does keep people healthy and keeps them safe from sickness.

實(shí)際上，在美國(guó)，很多人稱甘藍(lán)為“超級(jí)食物”。并不是說(shuō)它能夠像超人那樣飛越高樓大廈，拯救人們。（也許，確實(shí)能夠）它能夠讓人保持健康，遠(yuǎn)離疾病。

Kale's health benefits

甘藍(lán)的健康益處

Kale is filled with healthy nutrients. It provides 1,000 percent of the daily recommended allowance for vitamin K. In other words, by eating kale you more than meet the nutrition requirements set by United States health officials.

甘藍(lán)富含健康營(yíng)養(yǎng)成分，能夠提供1000%的維他命K，滿足人體日常所需。換句話說(shuō)，吃甘藍(lán)攝入的營(yíng)養(yǎng)能夠達(dá)到美國(guó)衛(wèi)生部設(shè)定的營(yíng)養(yǎng)標(biāo)準(zhǔn)。

Kale also has nearly 100 percent of the daily suggested intake of both vitaminA and C. That information comes from the U.S Department of Agriculture. Kale also has folate, a B vitamin that is important for brain development. It also has many other essential vitamins and minerals. Kale is good for your heart and may help fight against some kinds of cancer.

甘藍(lán)大約含有100%的日常所需的維他命A和維他命C。這一信息來(lái)自美國(guó)農(nóng)業(yè)部。甘藍(lán)還含有葉酸——對(duì)大腦發(fā)育很重要的一種維他命B。同時(shí)還有其它一些必須的維他命和礦物質(zhì)。甘藍(lán)對(duì)心臟有好處，或許還有助于抗擊一些癌癥。

So, kale is good for us. It also tastes great. And there are many ways to cook it.

因此，甘藍(lán)對(duì)我們有好處，而且味道鮮美。有好多種烹飪方法。

Cooking terms and kale recipes

烹飪術(shù)語(yǔ)和甘藍(lán)菜食譜

The vegetable kale can be tough or hard. But it keeps more nutrients if you don’t cook it too much. Here is a trick. Simply rub or massage the kale leaves with olive oil and seasonings. The leaves will break down and soften. The stems, or stalks, will remain tough. But you can sauté them or place them in soup for added vitamins and taste.

甘藍(lán)菜會(huì)不宜咀嚼，但是如果你烹飪時(shí)間不會(huì)太長(zhǎng)的話，能夠保持更多營(yíng)養(yǎng)價(jià)值。這兒有個(gè)小竅門。用橄欖油和調(diào)味品簡(jiǎn)單的把橄欖葉子調(diào)拌一下，這樣葉子就會(huì)松軟。甘藍(lán)的莖還是難以咀嚼，但是你可以炒一下或者放到湯里，增加維他命和提味。

After you massage your kale, add a little more olive oil and sweet balsamic vinegar as a dressing – or your own favorite salad dressing. Add your favorite toppings for a healthy and delicious salad.

調(diào)拌甘藍(lán)后，再加一點(diǎn)橄欖油和甜甜的香醋作為調(diào)味品——或者添加你喜歡的沙拉調(diào)味品。添加你喜歡的調(diào)料，制作健康美味的沙拉。

Steaming kale on the stovetop is a really healthy way of cooking this leafy green vegetable. First boil a pot of water and steam the kale on top in a steamer container.

在爐灶上蒸甘藍(lán)確實(shí)是做這種綠葉蔬菜的一種健康方式。首先燒開(kāi)一壺水，然后將甘藍(lán)放入蒸籠里蒸。

You can also lightly sauté kale with garlic, some hot pepper and a little salt for a simple, delicious and healthy side dish. A side dish is a smaller dish that goes with the main meal.

你也可以用大蒜、一些小辣椒、鹽巴清炒一下甘藍(lán)，弄一道簡(jiǎn)單、美味、健康的配菜。配菜是跟主菜一起的小菜。

Sautéed kale with nuts also goes well with fish. Kale is tasty when sautéed with foods like tomatoes or red peppers.

清炒甘藍(lán)配堅(jiān)果與魚(yú)搭配味道很好。甘藍(lán)與西紅柿或者紅辣椒之類的食物一起炒時(shí)味道不錯(cuò)。

You can mix or drizzle kale with olive oil and bake it for 15 minutes until it gets crispy. These are called kale chips. You can also bake it on top of pizza for a healthy topping.

你可以用橄欖油調(diào)拌一下甘藍(lán)，然后烘烤15分鐘直到變酥脆，這叫炒甘藍(lán)。你還可以把甘藍(lán)放在披薩上烘烤。

So eat some of this wonderful vegetable in your next meal. Your body will thank you.

所以，你下一餐吃飯時(shí)嘗嘗這種效果奇佳的蔬菜，你的身體會(huì)感謝你的。

Do you have a special way to prepare kale? Share your recipe in our comments section. This will give you the chance to use some of the cooking terms you heard in this story.

你是否有什么特別的方式準(zhǔn)備甘藍(lán)菜呢？在我們的評(píng)論留言區(qū)分享你的菜譜。你會(huì)有機(jī)會(huì)使用在今天的文章里聽(tīng)到的烹飪方法。

I’m Anna Matteo.

我是安娜·馬特奧。

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